Comparing Nutrients in 5 ounces Acorns VS Pistachio Nuts

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Pistachio Nuts	14%	68%	18%

Macro Nutrients

	Acorns	Pistachio Nuts	Recommended Dietary Allowance
Energy	19% 549kcal	27.4% 794kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	66.2% 64.2g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	26% 8.37g	32g per day for Men 19-50 years
Omega 3	NA	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	117% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.4% 57.8g	29.6% 38.5g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.47% 0.34g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 9.74g	g per day for Men 19-50 years
Fiber	NA	39.5% 15g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Acorns	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	103% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31% 123μg	18% 72.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	8.8% 7.94mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	27% 4.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Pistachio Nuts	Recommended Dietary Allowance
Calcium	5.8% 58mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	205% 1.84mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.12% 4.8μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	14% 1.1mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	74% 1.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16% 112mg	99% 695mg	700mg per day for Men 19-50 years
Potassium	22.5% 764mg	42.7% 1453mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	1.07% 39.5g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Pistachio Nuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Acorns versus 5 oz of Pistachio Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Acorns vs Pistachio Nuts:

• 5 ounces of Acorns have 1.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.7 times more Vitamin B9 than Pistachio Nuts.
• While 5 oz of Raw Pistachio Nuts contain 13 times more Vitamin A, 7.8 times more Vitamin B1, 1.4 times more Vitamin B2, 3.2 times more Vitamin B6 and more Vitamin C than Raw Acorns.
• 5 ounces of Acorns have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Acorns as well as Raw Pistachio Nuts have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Acorns vs Pistachio Nuts:

• 5 oz of Raw Pistachio Nuts contain 2.6 times more Calcium, 2.1 times more Copper, 5 times more Iron, 2 times more Magnesium, 6.2 times more Phosphorus, 1.9 times more Potassium and 4.3 times more Zinc than Raw Acorns.
• Both Acorns and Pistachio Nuts contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Acorns have 1.5 times more Carbohydrate than Pistachio Nuts.
• While 5 oz of Raw Pistachio Nuts contain 1.4 times more Energy, 1.9 times more Fat, 1.9 times more Saturated Fat, 3.1 times more Omega 6 and 3.3 times more Protein than Raw Acorns.